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Protein above 0.8 g/kg body weight is desirable, often up to around 2 g/kg.
Raising metabolic rate is possible and preferable to long-term health.
Nicotine from non-smoking sources can be a useful health or cognition tool.
Nicotine from non-smoking sources can be a useful health or cognition tool.
Whole grains, nuts, and legumes are health-promoting staples.
Fermented foods like kefir and kimchi are good gut-health staples
Fiber-rich vegetables like lettuce, greens, and salads should be part of your diet.
Factory-farmed pork and chicken are bad choices. Sufficiently so that it's worth stressing, rather than saying their well-fed counterparts are tastier or somewhat preferable.
Plenty of simple sugar from fruit, milk, honey, or juice, is good.
Some people think if they’re hungry that means they’re losing fat. I think that’s wrong.
You can eat a single meal at Cheesecake Factory for 2500kcals and be hungry again an hour later.
Or you can eat low-calorie foods throughout the day and not get very hungry until it’s actually time to eat again.
Some people might have trouble reaching their maintenance calories if they ate nothing but chicken breast, boiled potatoes, and broccoli for a day. They’d feel very full throughout the day.
I don’t expect much correlation, if any, between how satiating and how calorically dense some food is.
The good news for people who enjoy volume eating is that you can eat a lot while losing fat as long as you do it right. That means foods high in fiber and/or water (again, potatoes) and lean proteins. Vegetables generally work well.
The most important thing for fat loss is a calorie deficit, not hunger. Hunger is not a reliable indicator that you’re losing fat. You could be losing fat without being hungry, or you could be gaining weight while being hungry often.
Don’t go off of feelings. Count calories, macronutrients, and fiber, and weigh yourself to track progress.
Some people think if they’re hungry that means they’re losing fat. I think that’s wrong.
You can eat a single meal at Cheesecake Factory for 2500kcals and be hungry again an hour later.
Or you can eat low-calorie foods throughout the day and not get very hungry until it’s actually time to eat again.
Some people might have trouble reaching their maintenance calories if they ate nothing but chicken breast, boiled potatoes, and broccoli for a day. They’d feel very full throughout the day.
I don’t expect much correlation, if any, between how satiating and how calorically dense some food is.
The good news for people who enjoy volume eating is that you can eat a lot while losing fat as long as you do it right. That means foods high in fiber and/or water (again, potatoes) and lean proteins. Vegetables generally work well.
The most important thing for fat loss is a calorie deficit, not hunger. Hunger is not a reliable indicator that you’re losing fat.
Don’t go off of feelings. Count calories, macronutrients, and fiber, and weigh yourself to track progress.
Correct me if I’m wrong, but potatoes seem to be a good source of fiber. Very filling, also due to their high water content.
Carbonated water and diet sodas also feel filling, and they don’t even have calories. Diet sodas can help people lose weight. I like to drink Diet Coke when I’m on a cut. The caffeine gives me energy.
Yeah potatoes are a decent source of fibre, though the satiation is mostly through their high water content :)
For these reasons, diets that are equal in calories but that vary in nutritional content can have vastly different weight gain/loss outcomes.
I don’t know if I agree with the word “vastly”. People have done Twinkie diets where they eat nothing but Twinkies (plus some supplements to get the bare minimum) while monitoring calories and they lost weight.
Still, I’ll edit my idea to say that people should get all the nutrients they need while in a deficit.
Most people are overnourished. One way to take control is to measure your daily energy expenditure and not eat above that.
Using an online calculator like https://www.calculator.net/calorie-calculator.html, you can get a decent estimate of your daily caloric needs (aka your caloric maintenance).
Then, using https://cronometer.com/, track your food to ensure you don’t exceed your daily caloric needs.
By eating in a 500-calorie deficit, you can lose about a pound per week. Lift heavy weights a couple of times a week so the weight you lose is fat, not muscle.
Avoid a prolonged deficit. Eat high-quality foods so you get all the macro- and micronutrients you need (Cronometer will tell you). Recalculate your caloric maintenance once a month or so to make sure you don’t hit a wall.
This is a simple way to do body recomposition.
Yes, there are many factors that influence how many calories the body metabolizes. I’d add fiber content and thermic effect. But I think of them as footnotes to the CICO model, not criticisms. Taking them into account makes CICO more accurate. Cronometer takes them into account.
While following this kind of protocol does help some people lose weight, the model it is based off is incomplete.
#4212 is not meant as a complete guide but as a high-level overview.