Diet is 95% of it with the exception of cases like yours. Obviously for the < 1% of people willing or able to exercise 3+ hours a day, exercise is a much bigger part of the equation.

Right, but unless you're being forced to eat 3500 calories a day, you don't need to exercise to maintain the weight you're currently at.

When people say it's 95% diet, what they mean is you have to eat in accordance with your activity levels. Obv extremely active people have higher caloric needs than sedentary people. But if you want to lose weight, regardless of your activity level, you need to get your diet in order.

I would, however, encourage any sedentary person to take up exercise, not so much for weight maintenance but for a wide range of health benefits.

Sweet Health and Fitarding guys, keep up the awesome work

Michael Phelps ITT!

I was just reading about his training diet, pretty insane:

https://www.businessinsider.com/mich...lympics-2016-8

2 pounds of pasta a day, lol

Yet despite all this great science you haven't been able to show me a study where calorie intake and expenditure have remained at maintenance while a subjects weight has changed.

From the article you posted above id guess that if someone went from a diet of nothing but honey to a diet of nothing but almonds there might be a measurable difference but for everyone not doing that it's fairly negligible and is being used by the anti CICO crowd in the same way that the variation in people's BMR often is.

Are you ok with the statement that for 99% of the average dieters intents and purposes a calorie is pretty much a calorie?

I'm a big fan of this skinny Asian dude who ate the whole 12000 cals in like 45 mins

No, it's far from true for most people.

Don't confuse CICO with "a calorie is a calorie". Obviously CICO is only usable as a strategy if the second part is true, which it isn't, and if we could actually count input and output reasonably accurately, which we can't. I linked a study giving some of the reasons why. We can only judge relative changes in hindsight (results) and gauge accordingly.

No serious nutritional scientist today believes "a calorie is a calorie" anymore. The affect on hormones varies greatly between food types and even between individuals depending on their gut biome. Hormones control how it gets stored or burned and how fast. And a food from from which I absorb 100 calories of energy might give you 150 calories of energy, or vice versa. And the food label might say 125 calories. Often the variances are probably more extreme than that.

And yes there are studies showing equal calories having unequal weight effects with no difference in activity. The easiest ones to find are on mice, where they studied the affects of different gut biome dramatically changing the weight gain with equal calories (same food so no doubt) and equal activity. There are also a number of observational ones on humans.

This really isn't even very controversial anymore.

Keto is just a fad. You know how you can tell when someone is a vegan because they will tell you that you are a vegan? Everyone on the keto diet wants to tell you they are on it.

I can't wait for this to be the next big fad.

Nog,

Links to studies plz.

You can start here:

https://www.ncbi.nlm.nih.gov/books/NBK154098/

The footnotes mention at least 10 other related studies

And this article references several useful studies which is summarizes:

https://www.scientificamerican.com/a...are-all-wrong/

And here's a simple search that will lead you to dozens more citations. It's not like this stuff is a hidden secret. It's rapidly becoming dogma.

https://www.google.com/search?q=a+ca...obile&ie=UTF-8

People who still say "a calorie is a calorie" are at least 5 years behind.

What is the best fat-burning diet? And by diet I mean food intake, not dieting. As opposed to muscle-burning or fat-storing.

In study after study, nothing else comes close to cutting out refined sugars and refined flours. Whether the variant is keto or paleo or atkins or whole30 or others, they all share this one rule. Combine it with strength training and intermittent fasting.

Incidentally, prior to the 1970s when the lipid hypothesis made us stupid for about 40 years, it was common knowledge and common sense shared by almost all doctors, to cut out sugar and flour (bread, pasta, sweets) to lose weight. We finally came to our senses again.

From first link:

Sounds like solved science to me.

Do we have to change how a calorie is counted because people might process that same calorie differently!? Hmmmmmm

Nice, thanks.

Or just eat like a normal human being in accordance with your needs. Satiating foods will help. Protein will help. Exercise will help. Learning will help. Believing there's this one weird trick won't.

I hope you don't think that cutting out processed foods in favor of whole foods is a weird trick. Unfortunately in the past 2-3 generations the packaged food industry has turned these abnormal unnatural unhealthy foods into "eating like a normal human" and created the obesity epidemic. A normal human actually eats meat and vegetables and fish and eggs and nuts and greens and doesn't add sugar to any of it (except as an occasional pleasurable treat, not as part of their "food").

I like lobster. Eat lobster and salmon with vegetables daily, also a smack of fruits and nuts, and limited dairy (a good Canadian cheese) daily. I could write a whole book to explain this but I'm too lazy and don't need the money. This **** will definitely help with the belly line and gives your belly button a much greater chance of being an innie rather than an outie.

oh and this just in... exercise is good too.

Ate a medium pap johns pizza with light cheese + peperoni

walked for 4 miles

came home and downed an entire box of milano cookies and a cup of milk



I need discipline

jealous

I was basically going to reply with similar. The USA#1 norm is most definitely processed garbage. We also have no idea what we are actually eating more often than not.

I've been avoiding the cheese-its, ding dongs and ho-hos fine. Now adding skipping rice, potato, bread whenever possible, but still do all in moderation.

Jumping on 24 hour fasting next. What is the rec on that? 1 day a week? Is 2 too much? Asking for a fat.

If this was directed at me, don’t be. Even tho I’m super short, I weight 142 lbs, if I don’t eat healthy or get some sort of discipline I’m ****ed. I try to eat less than 2k calories a day. Some days I do it and other days I go over. I need to get my shot straight. In a matter of s year or two it might start hitting me hardd

Being jealous of someone who willingly ate an entire Papa John's pizza is a pretty sure sign you need to reevaluate things.

NOG,

What's your opinion on cheat days? I try to do IF + low sugar/simple carbs, but once in awhile I have to indulge so I don't lose my mind.

While I understand that simply saying this is not a methodology within itself, it's really not that hard to work out once you know that this is the basis for weightloss.

1 pound of fat = 3500 calories, which means to lose a pound of fat you need a net calorie deficit of 3500.

Whether or not you can pin point exactly how much energy you need down to the calorie is irrelevant. There are calculators online that can give you a decent approximation and work from there. If your approximate caloric requirements are say 2300 calories a day, aim for 1600-1800 calories per day. I guarantee you if you are male and have an issue with how big you are, you will lose weight with this calorie count (unless you're ridiculously short or something)

The biggest problem is that people have a lot of trouble being honest with themselves. Get an app that will count your calories for you. Eat what you want really, within reason. My typical day consists of avo/eggs on toast for breakfast with black coffee, one sugar.

Lunch is usually chicken or meat stirfry with brown rice or a wholemeal sandwich with chicken salad.

Dinner is chicken or meat with veg.

If I'm working out that day, a glass of light milk and can of tuna half an hr before working out.

Yes, I still treat myself to an ubereats here and there on the weekend, I just don't go crazy with it. Stay away from high sugar/saturated fat snacks like crisps, donuts, soft drink, etc. These don't fill you up and pack a massive amount of calories in one hit.

That's it. In reality it shouldn't really need to be spelled out. If your entire day is 1800 calories, maybe you shouldn't have 250 calories with your lunch in a can of coke. Maybe you shouldn't have a couple hundred calories in a krispy kreme for afternoon tea. Sure, once in a blue moon enjoy, but do this regularly and you're just eating up your daily calorie allowance in non-satiable junk food.

And yes, this all boils down to calories in/calories out.