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Off TopicTake Control of the Wheel. Quit Eating Sugar. (self.TheRedPill)

submitted by 1progressionoverload

 

This article is for anyone who is looking for greater success in overcoming carbohydrate dependency. With such access to a variety of refined carbohydrates, we’re easily enticed into over-consuming them.

If this guy can cut carbs then you can too. Look, what I'm recommending isn't some advanced idea. You already know that you'd be better off cutting the crap that has you enslaved. So make the commitment and actually see your abs, lean out our face, enhance mental cognition and control insulin. Hell, if you're struggling enough and this guide doesn't do the trick you can even PM me.

 

The 3 methods are;
  • Altering the Habit Loop

  • Experimenting with Sweeteners

  • Preparing Ahead

 

Video Version

 


Why?

Carbohydrates in small infrequent quantities are perfectly ok but in our current society multiple factors have lead us to become a culture that is simply hooked. Even fruit isn’t innocent anymore because it has been selectively bred to be the sweetest it possibly can and we’re able to easily provide ourselves with access to it through agriculture, regardless of the season. Grains and syrups are slipped into every product because of how cheap and available they are. The production of ketones as a result of very minimal carbs (under 20grams per day) demonstrates to us that we’ve adapted to survive periods of time with very few carbs, if any at all. Our preagricultural ancestors likely consumed carbohydrates infrequently and intermittently. Low carb and high fat is completely safe.

Let’s consider a day of eating that most people don’t look twice at. You have cereal for breakfast, sandwiches for lunch and pasta for dinner. In this day you will be consuming around 300g of carbs and that doesn’t included additional snacks, fruits, sauces, etc. It’s very easy to go overboard on carbs with popular, convenient meal options.

 


Who?

The information in this article is useful for those wishing to lose weight. It’s much easier to over-consume sugar than it is to over-consume fat. If you get this aspect of your diet right, the rest will come along easily. Those who are having trouble sticking to a ketogenic diet will also benefit for similar reasons. The cravings on keto are challenging and any help with that is going to assist you with goal attainment. Additionally there are countless anecdotes on the internet for health improvements regarding auto-immune issues, epilepsy, inflammation and diabetes.

 


How?

  Altering the Habit Loop

Charles Duhigg outlines in his book “The Power of Habit” that most of our actions come from a habit loop consisting of three elements, CUE>ROUTINE>REWARD. We tend to do most things automatically to reduce decision making throughout the day. Many of these loops are necessary to automate mundane tasks such as brushing our teeth. However, companies are more than aware of such a mechanism and have actively used it to sell more products. Overweight people are over-consumers and their habit loop has been hijacked.

A common example of habit might be the following; Craving for specific food (Cue) > Driving to the store and making the purchase (Routine) > Consuming the specific food (Reward). The cue is what initiates the loop and that cue manifests as a feeling, sensation or craving. Our mind will go on autopilot until we’ve completed the loop. It’s incredibly difficult to consistently fight the habit you’ve developed every time your urge occurs. This is why so many people fail diet-related endeavors.

To change the habit we need to change the behaviour, the routine. The cue and reward are so built in that they cannot be removed. What can change however is what you do once the cue presents itself. It needs to be something that is stimulating and releases a good feeling in your brain. It’s something you have to do each time the cue occurs. You are replacing the behaviour which alters the habit.

So each time you feel a craving for carbs you could replace it with cooking and eating a steak. This way you’ve changed the behaviour while the loop still plays out. You’ve turned the loop into Craving>Cooking>Eating. Over time the new habit loop becomes automated and is no longer ruining your goal. It’s the same habit loop with a new behaviour.

 

  Experimenting with Sweeteners

Avoiding substitute foods such as sugar free chocolate and diet soda is useful because including them only delays your cravings rather than allowing you to reduce them. Over time your palette will adjusts and cravings will subside naturally. Otherwise you are keeping yourself in a state where you’re tempted to eat sweet things constantly while your brain never actually gets the fix of sugar. It’s a good idea to reduce your dependency rather than reinforce it.

On the other hand it might be what it takes for you to succeed on a carb-less lifestyle. You have the ability to eat more like others and blend into social situations better. You can take care of an urge while still having consumed few carbs. You will be decreasing the likelihood of eating the real thing and therefor sticking to your goal.

Whether you should use sweetener or not is dependent on what you define as your goal. People have success with and without the substitutes. To try both, start by eliminating carbohydrates and using substitute sweeteners for 30 days. Slowly decrease your use of sweeteners until the 30th day and from there continue without.

 

  Preparing Ahead

Remain satiated throughout the day with high fat foods. A high fat meal will fill you up in a smaller quantity and leave you feeling full for longer. Always have the right foods on hand ready to eat and cook at a moments notice if you feel a craving for carbs. Your preparation will greatly impact your success.

Plan your meals in advance and remove any consumables from your home that would ruin your goal. Planning ahead what you’re going to eat in any situation will be essential. If you’re eating out, look up the menu online or call them before you arrive. If you’re staying away from home make sure you can get access to the things you need. Consider taking your own food, what the closest supermarket stocks, what time it closes, the cooking facilities you will have access to, etc. Improvisation will be necessary at times, accept this.

Cravings for specific carbohydrates will diminish over time. The cravings will come back but will be less frequent. In reality, this is a challenge and requires significant will to succeed.

 


 

I’m not completely against carbohydrates and I believe the macronutrient is beneficial when implemented strategically. I take issue with the overconsumption enabled by cravings. We’re acting based on impulse rather than selecting foods for optimal health. I believe that this is ultimately leading to the diet-related health issues we see today.

EDIT: This article explains how the sugar industry turned everyone away from fat and onto sugar in the 60s. Thanks to u/BlackCraneStoic for sharing it.

 


[–]excent 96 points97 points  (57 children)

If "this guy" can cut carbs, you mean the God himself?

[–]Senior Endorsed ContributorRian_Stone 14 points15 points  (0 children)

Didn't he die at 22?

[–]bicboi52 15 points16 points  (2 children)

Yea he cut out carbs then died of a heart attack from using steroids.

[–]room_303 38 points39 points  (51 children)

Took roids, was a facebook/BB drama queen, died in a few years.

[–]Cesare_MA 53 points54 points  (2 children)

Smh put some respek on Zyzz’s name brah

[–]Genex44 1 points1 points [recovered]

RIP son of Zeus, brother of Hercules, father of Aesthetics.

[–]1progressionoverload[S] 54 points55 points  (3 children)

Forever 'mirin.

[–]Staunch_Moderate 7 points8 points  (0 children)

I love seeing overlap in subreddits.

[–]PaulMurrayCbr 1 points1 points [recovered]

Every foreigner who visits the USA notices that the food is incredibly sweet.

[–]ApwoperMuser 16 points17 points  (0 children)

Not just USA. I'm from Macedonia (Eastern Europe), I lived 3 months in Germany and noticed every food was sweet. Every bread was sweet to me, even fucking packed cabbage salad was sweet. WTF. No wonder 50% of the people I saw on the streets were overweight. Me myself gained 9 kg in 3 months staying there.

[–]hdosnxbjdjeb 142 points143 points  (27 children)

It stopped eating all sugar overnight. Idk how.

The looks my friends give me are priceless. I’m 17, so people look at me like I’m crazy when I tell them what my diet is.

I stopped a few months ago and I have no cravings now. I’ve completely overridden taste. I don’t crave any junk food. All I want is something to satisfy the hunger.

When you see people around you unable to stop eating sugar and it’s effortless for you, you feel amazing.

Sugar gets easier the more you go col turkey. There’s physical, mental, and emotional benefits.

Gl guys!

[–]1progressionoverload[S] 28 points29 points  (17 children)

Sounds like you're winning.

[–]HawkeyeBuckeye 1 points1 points [recovered]

What about maple syrup and honey? Both coming from the people who tap the trees/keep the hives.

Are these "natural" forms okay for you?

[–]1progressionoverload[S] 9 points10 points  (15 children)

Very limited intake. They're natural but not easily accessible without agriculture.

[–]HawkeyeBuckeye 1 points1 points [recovered]

Fuck I've been eating maple syrup every morning with my oatmeal. Then I have a glass of tea with honey.

I can drink the tea black but the oatmeal is gonna hurt.

[–]reciprocatingeagerly 2 points3 points  (0 children)

Try some fruits like blueberries or a sliced banana. I eat my oats with these + yoghurt but it works with a classic oatmeal as well.

[–]pabz_is_keww 1 point2 points  (2 children)

I'd cut out the oatmeal as well. Eggs, bacon and greens if you are going to eat... if not just coffee/butter/MCT oil. My wife did this with me and she lost 20 lbs that she wasn't even trying to lose (and is very happy about it). I do it as well but I can't really lose anymore fat because I'm very low already.

[–]HawkeyeBuckeye 1 points1 points [recovered]

I have low body fat already. I would like to gain more.

[–]Skyhawk_And_Skyhead 0 points1 point  (2 children)

Honestly it depends on a few things. How much syrup/honey is it? do you eat sugars during the rest of the day? are you or have you been a sugar addict?

[–]HawkeyeBuckeye 1 points1 points [recovered]

About 2 tablespoons of syrup and less than one tablespoon of honey.

The only other sugar I would eat is some barbecue sauce with my dinner (~3 nights a week)

I'm an alcoholic, I haven't drank in 27 months. But all that bourbon was turning into sugar real quick, right?

[–]rocknrollchuck 0 points1 point  (0 children)

If it's working for you, then you're ok. If it causes cravings, then that's something that needs to be addressed. Sounds like you're experiencing success, and that's what counts! What success looks like is different for everyone.

[–]facelessbastard 0 points1 point  (0 children)

Raw natural oatmeal is amazing! I have every morning. Just use a milk replacement, with zero sugar, and you're good.

[–]satanicpriest13 3 points4 points  (0 children)

When I started lifting 5 years ago, I genuinely didn't enjoy dirty food a few months in. I quit my myself and never craved it. Every weekend or so if do a binge on all the regular junk and feel horrible afterwards. Now my diet is 100% clean, and it's thanks to lifting. I just can't enjoy cake or sugar anymore.

[–]jerseyboyc137 2 points3 points  (0 children)

Same! I find myself craving good healthy foods now that I don't eat as much sugar. My body wants what is good for it. I also drink a lot of water.

[–]ohyasurewhatever 1 points1 points [recovered]

What do you eat? Also how a out some snack ideas please.

[–]Kurush559 1 point2 points  (1 child)

How did you feel in the first few days/weeks after going cold Turkey? I drastically reduced my carb intake from around 300g/day to 50g/day, which has worked great. But I haven't found that my taste for sweet things has gone. I still crave them a few times a week, but usually stay away anyway.

[–]LordKroc 0 points1 point  (0 children)

My thoughts exactly, the cold turkey route makes me feel absolutely horrible, even if I do supplement with good cards.

[–]360NoSnooper 0 points1 point  (0 children)

Same for me, I can't believe I have put sugar in tea and coffe. What a taste they had after I stopped! How many different tastes! I have to say I never had problem with eating sweets and sugar, I don't even like them. Chocolate? No thank you.

[–]crqze7 0 points1 point  (0 children)

I cannot agree with this more. I stopped 9 months ago as well and the looks are priceless. It has been one of the best descicions I have ever made.

[–]colorado300 68 points69 points  (13 children)

Think of processed sugar as a just legal way of slowly killing people. Plus it is highly addictive like a drug. Don't laugh It feeds many diseases, inflammation, cancers, fat, obesity arthritis , diabetes, heart disease , low quality life . ect , ect. This is probably the hardest thing for me to in me to give up in my eating / snacking routines. About a month after I quit consuming processed sugars , joint pain , arthritis in my body disappeared.
3 months later I dropped about 30 lbs. Daily exercise a must . I only crave clean foods not garbage. High fructose syrup is bad too , Cut that garbage too. There is big pharma , big oil , big tobacco..... No one calls out " Big Food "

[–]1progressionoverload[S] 18 points19 points  (0 children)

It's amazing how it's overlooked. It's the supply and demand that allows sugar to be so readily available. No difference here compared to tobacco sales, with overwhelming evidence for it's negative impact on health it's still legal.

[–]fanturnedon 1 points1 points [recovered]

I only crave clean foods not garbage

And I bet that when you do have to eat some garbage because of circumstance, it tastes like the garbage that it is. Not only do your cravings change, so does your palate or so it seems. I, for example, can't drink soda anymore. Shit's disgusting.

[–]comcain 1 point2 points  (0 children)

Soda tastes like sugar syrup/glue. I dropped most sugar years ago out of necessity but glad I did.

[–]Cerealpizza 40 points41 points  (53 children)

And what if you're trying to gain hard? How the fuck can I eat 4kcal a day with no carbs. I get not drinking soda and not eating candy bars but what's wrong with brown rice or pasta with 2 meals a day

[–]ddbsirt 1 points1 points [recovered]

Ignore him. You shouldn't cut carbs. Only cut large amounts of processed sugars. Try and keep your sugar intake on MFP to under 30g.

[–]goriladevainilla 21 points22 points  (7 children)

Exactly. Every pro fighter will tell you that carbs are necessary to finction at a high level. Which is contrary to what people like Joe Rogan preaches. Now don't take that as me saying eat all the twinkies you want, but things like rice, beans, quinoa, etc are fine. I can't wait until this keto fad phases out.

[–]ddbsirt 1 points1 points [recovered]

The keto fad won't phase out, at least not on this forum. Everyone here worships keto and there are two threads a week talking about keto.

As soon as you leave this subreddit and look at any serious lifting subreddit, the people on keto are few and far between.

[–]RealMikeHawk 12 points13 points  (3 children)

Keto is great for morbidly obese people who don't know how to diet. It makes calories in/calories out much easier since they feel much more full on fewer calories. Anybody who is serious about fitness, though, will need the carbs to work at full capacity. As somebody who was very overweight a year ago, the Keto diet did wonders. But now, I'm back to a normal macro split and still am losing weight/gaining muscle.

[–]Endorsed Contributorvandaalen 4 points5 points  (2 children)

Anybody who is serious about fitness, though, will need the carbs to work at full capacity.

Fucking horseshit. You need to refill muscle glycogen and that's it.

[–]Timthetiny 7 points8 points  (0 children)

Which is about 400g.

So cut it in half. 200g a day. Glad you agree.

[–]RealMikeHawk 4 points5 points  (0 children)

And where do you get glycogen?

[–]Nocryingok 1 point2 points  (0 children)

I agree that some carbs are fine but also believe you should get some variety instead of wheat/rice all day every day. There are many other sources of carbs: potatoes, sweet potatoes, pumpkin, yam, beetroot, beans and quinoa(as you said).

[–]DistinguishedSwine 5 points6 points  (0 children)

I immediately came to the comments to find the reasonable commenters after his first sentence suggested elimination of carbohydrates.

[–]surfingjesus 16 points17 points  (7 children)

what's wrong with brown rice or pasta with 2 meals a day

Nothing. This is fun police bullshit. If it makes me suffer, then it must be good. That's the theme of many posts in this sub.

[–]Do-it-for-you 7 points8 points  (6 children)

Literally no one here has give us any benefits to a low carb diet. OP explained why cutting SUGAR is beneficial, but no one, not even OP, explained why cutting carbs is beneficial.

[–]surfingjesus 6 points7 points  (2 children)

Sugar is fine when you get it from fruits. Why the hell would you "cut back" on something your brain literally needs to function properly? Just stop eating prepackaged crap. Or are you one of these people

[–]AwkwardEmpath 0 points1 point  (1 child)

So if I make a fruit smoothie everyday (1/2 cup of pineapple chunks, 1/2 cup of blueberries, 1 banana, orange juice with pulp and kale) and drink it through out my work day (9-6) is that gonna hinder me losing weight? Looking for opinions on this.

[–]surfingjesus 2 points3 points  (0 children)

is that gonna hinder me losing weight?

Might get expensive over time but no.

[–]RedPilledGodEmperor 1 point2 points  (0 children)

It makes no sense. I eat pasta and rice dishes with meats (chicken, pork, sausage, ground beef, steak) and veggies. I happen to be in great shape. The key is having a nice balance, so that you don't go completely insane. I do stay away from sugary drinks like soda. Not just is that bad for your health, but also really bad for your teeth.

[–]BuddhistSC 10 points11 points  (4 children)

Carbs = no ketogenesis. I'm not on a keto diet because it's a lot of effort and I don't see the point, as an already low body fat individual.

Just avoid fructose and alcohol so you don't get fatty liver disease.

If you're trying to lose weight, keto is supposed to be extremely effective.

[–]ddbsirt 1 points1 points [recovered]

Keto isn't more effective for weight loss than any other diet. Keto is only effective as a hunger management strategy.

[–]P4_Brotagonist 4 points5 points  (0 children)

That's true, but it also helped me not feel like dog shit. Eating carbs I always feel tired and my joints hurt. Giving that up I have even energy and actually want to exercise.

[–]DanielQuiles 13 points14 points  (6 children)

Easy. Fat provides 9 calories per gram while carbs provide 4. You can eat less fat while consuming more calories so don't buy into this hard gainer bullshit. Calories in vs calories out.

[–]stillah 9 points10 points  (4 children)

How the fuck can I eat 4kcal a day with no carbs

fat is the most calorie-dense macronutrient, over twice as much as carbs. needing carbs to bulk is a really, really stupid myth.

use extra olive oil to cook your meats, veggies, eggs, etc. throw coconut oil in your protein shakes. snack on a cup of nuts throughout the day. so easy to hit 4k.

[–]VirginPlaya 1 point2 points  (3 children)

I think the main idea for eating carbs is to get energy to train.

Cuz even if you cut carbs to 0, muscle glycogen is still needed.

Fats are good energy source when you are not being athletic though.

[–]stillah 2 points3 points  (2 children)

unless you're a professional athelete, you don't have to worry about that. this exact thing is talked about here on joe rogan's podcast with a keto nutritionist.

[–]Timthetiny 2 points3 points  (1 child)

Keto nutritionist wouldn't happen to be biased or selling anything would they?

[–]stillah 0 points1 point  (0 children)

i believe the only thing he advertised on that podcast is a free ebook.

[–]architectofself 9 points10 points  (9 children)

Refined carbs are the problem. You gotta eat clean carbs like oats, sweet potatoes, beans, etc.

[–]Stron2g 8 points9 points  (2 children)

Cooked vegetables are the kings when it comes to quality carbohydrates.

[–]white_girl_lover 5 points6 points  (0 children)

Fr, i cant imagine doing 5x5 without having carbs to fuel those high intensity workouts.

[–]1progressionoverload[S] 1 point2 points  (0 children)

Then eat those foods.

[–]Hjalmbere 12 points13 points  (0 children)

Stopped with sugars and sweeteners ages ago. Not an effort since I don’t have a sweet tooth. My weakness is potato chips, but as long as I don’t have them at home I’m ok.

[–][deleted] 9 points10 points  (6 children)

A related idea is that sugar intake causes insulin spikes which lead to fat gain. If you're constantly eating sugar and refined carbs, your insulin stays elevated and you keep adding fat without ever burning it. That's why keto, intermittent fasting, and OMAD all work so well... they provide extended periods of low circulating insulin

[–]1progressionoverload[S] 4 points5 points  (5 children)

People who disagree with this will have never tried it. Good to see someone who thinks for themselves.

[–]RedPlanetMan 13 points14 points  (1 child)

I try and eat as little sugar/carbs as possible but my fam is always bringing me cake, cookies, etc, making the diet as tough as possible. I eventually end up munching out and eating most of it and going up BF%.

Edit: Ultimately, the responsibility lays with me.

[–]dowild 6 points7 points  (0 children)

Your edit said it best. I've been building a lean physique for several years now and people (especially family) constantly try to make me eat cake etc. at family gatherings and such. It's weird - it's almost like they feel bad about their bad eating habits when they see someone being able to sustain a healthy lifestyle. Oh, did i mention most of my (extended) family is overweight? I guess you can see it as a challenge, to not give into the temptations even though people give you an excuse to indulge. To be honest, most people even end up admiring you for your strength.

[–]Self-honest 14 points15 points  (0 children)

Just finished a 3-day bone broth fast to kick start ketosis. Once the switch flipped, the mental clarity and lack of hunger while only taking in around 200 calories a day is astounding. Though I can't live on 40g of protein and 2000mg of sodium a day forever.

I'm looking forward to some chicken and veggies tomorrow. That's my craving after not eating for a few days, delicious eggs and bacon. Fuck sugar.

[–]notthatbigbrother 5 points6 points  (0 children)

I cut sugar/carbs out of my diet and switched to intermitent fasting. Have lost 60lbs so far. Joe rogan had Gary Taubes on his podcast about a year ago which was a big motivation to start. I HIGHLY recommend the podcast to everyone, whether you are trying to lose weight or not. I had no idea they used sugar as a pain reliever in newborns undergoing circumcision...one of many things learned from watching.

Link to the podcast: https://youtu.be/q0ffswUVoxA

[–]Lionlocker 5 points6 points  (12 children)

Cutting at a daily 1000 calorie deficit is ridiculously easy now that I eat keto. Been at it 10 days now and the cravings are nothing. Used to eat potato chips like a lardass every day but not anymore. For some reason I'm also hard to kick out of Ketosis for some reason.

This shit works like a charm.

[–]ddbsirt 1 points1 points [recovered]

Works no better than a 1000 calorie deficit with a normal balanced diet.

[–]Lionlocker 3 points4 points  (2 children)

Seeing as willpower is a depleting resource, not having to use as much of it to mitigate hunger actually does make it work more efficiently.

[–]xeroblaze0 0 points1 point  (3 children)

I appreciate going through this thread calling out the misinformation and finding you've beat me to most of them.

I don't know how good you are at words but maybe write up an article on what a balanced diet looks like, and talking about the benefit of actually changing the lifestyle of how you eat vs hopping on the next pseudoscience fad diet. Treating the cause and not the symptom of being fat.

[–]ddbsirt 1 points1 points [recovered]

Unfortunately, I'm of the opinion that this subreddit doesn't need any more fitness/diet related posts. When we say lift/get in shape and people ask how then they should just be pointed to the appropriate subreddit.

[–]xeroblaze0 0 points1 point  (1 child)

That's fair. I see more about lifting than eating but the point's the same.

they should just be pointed to the appropriate subreddit

I agree, but I also think that in just pointing them in the right direction they'd see the new sub as just a wall of text and lacks the context from this sub, particularly loses the connection to whoever suggested it. Like an author on a talk show saying "read my book, it's in the book" vs ACTUALLY talking about the book.

[–]Endorsed Contributorredpillcad 13 points14 points  (4 children)

It's so much easier to cut down and not eliminate sugar. Have a cheat meal or 2 per week. Also skip a few meals. InstaAbs

[–]1progressionoverload[S] 12 points13 points  (2 children)

It really is the sheer quantity that's holding people back.

[–]Kalidane 2 points3 points  (1 child)

You mean calories? Yes, that's true.

[–]jimbad07 2 points3 points  (0 children)

Have a cheat meal or 2 per week.

If you need to... otherwise don't.

I used to binge Saturday night to Sunday night, and undid a lot of progress every time. Even if I wasn't feeling a craving for anything in particular, I did it anyway because that was my habit.

Eat clean as often as possible.. everyday if you can. That way, when you want to go out for drinks or have an occasional donut, it's no problem. But I wouldn't recommend having a scheduled cheat day.

[–]Stron2g 6 points7 points  (0 children)

The problem is not necessarily carbs, but rather simple carbs especially sugar/corn syrup/sweeteners.

You could easily put a fat person on a carbohydrate rich vegetable diet with zero sugars and they'd lose weight like nothing.

[–]spin709 1 points1 points [recovered]

Regardless of everything anyone says about dieting, everything ultimately comes down to Calories in, Calories out.

Beyond all that trendy bullshit of keto, atkins, low-no, intermittent fasting, etc...

The bottom line is if you're buring more calories than you're taking in, you WILL lose weight.

If you're eating more calories than you're burning, you'll gain weight.

It's a law of science. You can't create energy out of nothing, it has to go somewhere or come from somewhere.

[–]xeroblaze0 2 points3 points  (0 children)

This

There's a lot of misinformation going on in this thread. Ultimately thermodynamics wins.

What OP is bringing up but not addressing is eating sugar and carbs in moderation. Almost anything is fine in moderation. OP's target audience isn't for those people, but people looking for a hard right in change of direction; they're fat and want to change, a 2-3 cookies less per day won't change that until it does.

If you have a mere 200 calorie deficet everyday for a year, you end up losing 20.85lb's.

[–]JoeDiallo 5 points6 points  (1 child)

Thanks OP for writing this up. I found incredible value in this.

[–]1progressionoverload[S] 3 points4 points  (0 children)

You're welcome bro, all the best.

[–]ArtieKaye 2 points3 points  (0 children)

I don't really deny myself anything, I just make sure I put in the effort to work it off and balance it out with healthy food

[–]Ferocious245 2 points3 points  (0 children)

This is good advice for fat people. For skinny guys who want to bulk up, eat carbs. Just avoid refined carbs. Complex carbs are your best friend. Healthy carbs boys. Eat em up and thank me later. Stick to your macros.

[–]radicalizedIncel 2 points3 points  (0 children)

"This guy" was on gear. And he died of a drug overdose in a Bangkok whorehouse. He's an example of what not to do and what not to be.

[–]judethedude 22 points23 points  (17 children)

Keto life. Walking around with single digit body fat just never gets old.

[–]1progressionoverload[S] 11 points12 points  (0 children)

Show off that jaw-line.

[–]kareemgoat69giggity 12 points13 points  (4 children)

Can you bulk effectively on keto

[–][deleted] 6 points7 points  (0 children)

It's all in the cheese mate. Also bacon, eggs, cooking with butter, etc.

[–]judethedude 1 point2 points  (0 children)

Personally haven’t tried it, probably possible since fats are calorie dense.

[–]Sad_Lone_Wolf_ 4 points5 points  (10 children)

What are your go to foods/snacks?

[–]judethedude 2 points3 points  (6 children)

Almonds and peanuts. Have to be a little careful though since they have some carbs. That or eggs and cheese with butter. I’m not great at snacks lol.

[–]5JS1XBG64A 4 points5 points  (2 children)

Fuck man, almonds are like crack to me. They're just so damn good.

[–]AwkwardEmpath 1 point2 points  (1 child)

I feel that way about cashews.

[–]5JS1XBG64A 1 point2 points  (0 children)

Yep, almonds and cashews do it for me.

[–]Sad_Lone_Wolf_ 4 points5 points  (2 children)

Lots of chicken I’d assume for full Meals? Been doing as much keto as I can. Avocados are good too.

You have any others you like?

[–]superyute 2 points3 points  (0 children)

extremely dark (95%+) chocolate does well to stave hunger off for a good bit

[–]judethedude 1 point2 points  (0 children)

Personally I prefer regular ground beef. But if I’m going chicken I go with bone-in thighs. I also will throw some of my bacon fat in with whichever meat I’m slow cooking.

[–]zeaustin 2 points3 points  (2 children)

Since I started keto, I don't even get the urge to eat snacks.. I'll even skip dinner sometimes because I'm so full from my lunch.

[–]Sad_Lone_Wolf_ 1 point2 points  (1 child)

I’m trying to put on muscle, not lose weight. Is this not the plan for me?

[–]zeaustin 0 points1 point  (0 children)

I still gain muscle because I’m lifting heavy and consistently. My bulking belly fat is going away, other than that I am exactly just as strong.

[–]Shayu0 5 points6 points  (3 children)

To be honest me personally I can't do keto I just can't. I work best with a complex carbs and 50ish grams of fat a day plus protein. If I do keto I just feel bleh. Tried it for 3 weeks.

[–]Tie5o11 4 points5 points  (1 child)

Ive done keto a few times. You have to be careful with your 'electrolytes', aka magnesium, sodium, zinc. Apparently your body drains those quickly, so you need to aggressively resupply. Also, its easy to go on an overly acidic diet if you go overboard with the meat. You need to be sure to alkalize. There are a probably other things to worry about but those two I think tripped me up in the past.

[–]ilacknitrous 0 points1 point  (0 children)

it's called Keto Flu. Magnesium/potassium/ and 'gatorade' (litesalt and sport mio) helped me through keto flu and lose 40 lbs in 6 months.

[–]jimbad07 0 points1 point  (0 children)

Same, but I think cutting out sugar is the most important thing. Keto takes it a little too far IMO. Complex carbs aren't that bad, and I just can't get behind avoiding vegetables due to their carbs.

[–]XxaemaeThxX 1 points1 points [recovered]

I literally workout 5 days a week and do some much more cardio than other guys at my gym, but I'm still "muscular fat" , meaning my chest and arms are muscular , but my stomach still has persistent belly fat. But I have been eating exactly what you stated i.e. carbs in morning, sandwiches thru day, pastas, rice and other carbs for dinner and more carbs like cereal at night.

Would cutting the carbs by just eating the chicken breast with no bread and removing the pastas and only eating the "main dish" work?

I'm tired of running 3x-4x and week with jump roping and lifting 5 x a week and still having this belly fat.

[–]1progressionoverload[S] 5 points6 points  (11 children)

That's virtually what I would recommend. Substitute most of the carbs for more meat. Don't go with food like chicken breast. Eat fatty cuts of meat and high fat ground beef. That will keep you full and won't store as fat the same as the excess sugar does.

[–]XxaemaeThxX 1 points1 points [recovered]

Any tips when you are craving carbs at night? I literally can't sleep with my stomach growling craving a granola bar etc... :(

[–]1progressionoverload[S] 1 point2 points  (0 children)

It sounds like you've made a habit of eating something sweet before bed? You should try implement my advice on altering the habit loop. You're best option is probably to consume something at that time, but you'll have to choose something better than a granola bar.

[–]Mudpielol 0 points1 point  (5 children)

have a cheat day, once a week, and choose your poison. It's very hard to give up carbs all together.

[–]ddbsirt 1 points1 points [recovered]

Unless you're an advanced bodybuilder in the last month of prep there is no need or benefit for a cheat day.

[–]Mudpielol 0 points1 point  (3 children)

need no. But the cravings drive me nuts. I love pasta, ice-cream, french fries. Basically all the bad stuff. I found it helpful to have some from time to time, eg once a week, so as not to just go crazy. To each his own.

[–]ddbsirt 1 points1 points [recovered]

You can have all of those things without ruining your diet. Halotop/enlightenment icecream. Pasta you can literally have whenever you want, use it as your main carb source if you really want. Make your own fries, it's fucking easy.

[–]Mudpielol 0 points1 point  (1 child)

I am having them just, like I said, once or twice a week I found was ok for me. I know how to make french fries :D first thing I learned to make. Nothing beats french fries made out of real potatoes for me XD.

[–]jimbad07 0 points1 point  (0 children)

chicken breast

Chicken breast alone sucks. That's why people bread or fry it, or cover it in sugar (BBQ sauce) etc. The healthiest way to eat chicken breast is in soup IMO.

Chicken drumsticks and chicken thighs are a much better choice most of the time. They're full of juicy fat so they don't taste like a chew toy for your dog, and they're still pretty low calorie. Even a deep fried chicken drumstick from KFC is only like 160 calories, so a plain one would be even less.

[–]Scuzzin 2 points3 points  (0 children)

"We're all gonna make it bruh"

[–]avngr 3 points4 points  (0 children)

This is UNDERRATED advice.

For more info check out joe Rogan and Tim Ferris podcasts with Dr Peter Attia, Dr Dominic D’agostino and Dr Rhonda Patrick. Rhonda patrick has a super in-depth podcast called foundmyfitness which is great as well.

Also check out Charles Poliquin.

[–]Douche_On_Mandick 4 points5 points  (4 children)

Hey definitely don’t give nutritional information when you’re dead ass wrong. In what fucking world would fruit be bad. Getting fat on fruit. Listen to how stupid that sounds.

[–]DaBrokenMeta 1 point2 points  (0 children)

Goals. Goals. Fucking goals

[–]Aesthetik_1 1 point2 points  (1 child)

Anyone struggling with sugar cravings look into supplementing with the mineral chromium. It kills sugar cravings and apparently helps with insulin sensitivity and reverses onset of diabetic problems

[–]Cairnsian 2 points3 points  (0 children)

It'll prevent you from rusting too.

[–]plaudite_cives 1 point2 points  (0 children)

There is no silver bullet in eating, not even keto. If you take time to spend time thinking what you're eating you're probably gonna see results whatever your choice is (unless it's really stupid).

Did you read http://www.dailymail.co.uk/health/article-2546975/One-twin-gave-sugar-gave-fat-Their-experiment-change-YOUR-life.html ? There is no simple universal advice (except no-brainers like don't drink soda and don't eat shitty fast food).

[–]otherworlds 1 point2 points  (2 children)

Tried going full keto but my love of milk made it too hard so I’ve been doing a very low carb diet for 3 months now. I’ve been trying to exercise more but haven’t made too much significant progress with that.

A little graphic but I noticed my sexual energy has increased, and my erections have been way stronger and lasting longer.

Is there any correlation?

[–]1progressionoverload[S] 0 points1 point  (0 children)

Potentially. Before were you having large spikes in energy form the sugar then crashing?

[–]Stink-Finger 1 point2 points  (2 children)

I did this years ago. Cut sugar to ~20 grams a day.

Any Sugar! Including Fruits.

It was harder than quitting smoking but totally worth it. Literally changed my life.

[–]1progressionoverload[S] 1 point2 points  (1 child)

Anyone who says it's easy is lying. Good to hear your success.

[–]Stink-Finger 0 points1 point  (0 children)

Its hard, baby!

The first few days of cold turkey....I thought I was going to fucking die.

[–]PlanetNinja 1 points1 points [recovered]

Sugar is in so many things we eat it’s hard to avoid completely. About 8 years ago I started the following habits to cut sugar as much as possible: 1) stopped drinking sodas, sweet tea or any drinks with high sugar content (>10g) 2)went gluten free as all this does is break down into sugar 3) limit drinking to rare social occasions and only have one 4) never add sugar to coffee 5) decline dessert

I read that our bodies can only process 3 grams of sugar at a time and that the rest is stored as fat. A Mountain Dew anyone? It also affects our skin and our brain negatively.

The result after 8 years: I’m 51 but pass for younger, 6’, 185 lbs, I’m in the gym 4X a week and keep up with 25 year olds. Size 32 waist (it was up to 36 in 2010). LTR is 13 years younger former model.

[–]TheBigForklift 1 point2 points  (0 children)

I stopped adding sugar to stuff a few weeks ago starting with the morning coffee. Also replaced shitty snacks with fruits. I actually sleep a lot better and don’t wake up feeling like I got hit by a truck needing that “fix.” Crazy how addicted the mind can get.

[–]leviathan51 1 point2 points  (2 children)

Cutting season, so no sugar for me. But I like cola. Why not have a zero-cal cola? You people always so condemning and righteous.

[–]1progressionoverload[S] 0 points1 point  (0 children)

You might want to read the part on sweeteners.

[–]RAHfan 1 point2 points  (1 child)

I did this in October and by January I went from 220 to 180 and I'm staying around 175 now. I also found out that eating lots of carbs gives you a sort of brain fog; I am so clear headed now. If you have access to Netflix, watch The Magic Pill. Carbs and sugar are pure poison!

[–]1progressionoverload[S] 0 points1 point  (0 children)

I'm Australian, The Magic Pill is legit.

[–]J-coor 1 point2 points  (0 children)

And in 70 years from now someone will realize "dang, we need carbs and grain! Ppl get colon cancer without!"

Keto is fine just don't overdo it. Don't into the other trap with keto; just like we did in the 50s with fat being the enemy and carbs your true friend.

[–]Gfurst 1 point2 points  (0 children)

overcoming carbohydrate dependency

how is this an issue?
eg, carbs are not that big a problem, stuffing your face in sweets are, and worst than that, most "sweets" actually come with a lot of fats included...

[–]BostonPillParty 1 point2 points  (0 children)

Great post were talking about Keto, without approaching it from a dietary angle (solely at least).

Everyone is different, but since I started keto and keeping my carbs around 20 g a day, I have an able to reduce my way from 180 pounds to 158 pounds… I’ve lowered my body fat percentage by 10%.

And one mental benefit I have, as I am less inclined to binge eat, I don’t really crave or miss sugar, breads, or junk food shit even when it is easily accessible.

[–]iSwallowedTRP 1 point2 points  (0 children)

Love this post. I completely agree. I’ve done a Keto diet and am now onto carnivore. One thing to be aware of that I didn’t see you mention is is Keto flu!

Your body is use to digesting carbs so there are enzymes in your gut that are waiting for sugar (it’s addictive). When you stop intaking sugar, these enzymes go crazy looking for it.

I don’t know all the science behind it, but, essentially, your body becomes very low in magnesium, potassium, sodium and calcium. The combination of these puts your body in a weak state and you feel like you have the flu.

Drink chicken broth and eat avocados to get past this introductory phase.

[–]Oxspit 1 point2 points  (0 children)

I want to add that going cold-turkey on any behavior is a good way of having the behavior increase in the long run. Diminish unhealthy behaviors and replace with healthy ones slowly and escalating.

If you drink coke around 8 times a day.. go ahead and make that your limit the first day (no more than 8 glasses), then you go down to 7, and then to 6, to 5, and so on... and what do you do with those three or 4 that you are leaving behind? you change them for some other rewarding behavior and stick to it...

When the shift starts happening, you will increase the rate of change until you successfully changed it all.. if you try to go all-in on change, then something called spontaneous recovery will happen; that makes you fall into the bad habit again after a while, but since you have been deprived of the reinforcers (rewards) that were associated, you will binge-feed your reward, and that might be your new status quo (in my prev. example, you might binge drink 11 glasses of coke, and then this is your new baseline, making your solution further away than before you began)...

Go slowly, and reward you accordingly for each goal completed (this is how videogames make players addicted.. just go watch WoW or League of Legends reward systems). Get small goals that lead to a huge goal with appropriate rewards, and progress slowly...

Do it all at once and you will be worse in a few weeks (unless you are the master of discipline... but chances are that if you have a habit problem, you are not, like 99.9% of people)

[–]AwkwardEmpath 1 point2 points  (2 children)

So if I make a fruit smoothie everyday (1/2 cup of pineapple chunks, 1/2 cup of blueberries, 1 banana, orange juice with pulp and kale) and drink it through out my work day (9-6) is that gonna hinder me losing weight? I might skip the smoothie in my days off. Would appreciate an opinion on this.

[–]1progressionoverload[S] 1 point2 points  (0 children)

if that's the only source of carbs you're getting then you'd be fine.

[–]BurnoutRS 1 point2 points  (0 children)

I cut out all refined sugar as of about a year and a half ago. I have never had an easier time cutting bodyfat, ive never found it so easy to eat healthy and stick with it.

You become accustomed to a certain level of sweetness in your food if you eat that way regularly. The higher that level of sweetness, the more and more your less sugary, healthy alternatives begin to drop off into the flavorless abyss.

I eat a small handful of berries when I want desert. Shitbis bursting with flavor. I tried eating sugar again and my pallet flipped back. took me another period of abstinence before my berries started tasting really good again

[–][deleted] 1 point2 points  (0 children)

Keto works for me because I fucking hate insulin crashes and food coma. Now, I am on low body fat, weight and do not need it, but see keto just as a tool and only that. I also pracitce sometimes long fasts ( 2-3 days ) so there is that. When I am keto I just feel a lot more calm and in control. It also forces you to cook your own meals and leads to greater discipline. When I am lazy and relapse to eating shit I just start doing drugs and get a lot more lazy. On one hand there is no sugar mania and high energy, but on the other I am lot more calm and collected.

[–]RavelsBolero 1 point2 points  (0 children)

I wouldn't suggest sweeteners really. Stop eating sweet things (sugary or sweetened) and your sweet tooth will disappear. You will find you aren't bothered about sugary stuff any more. Don't eat tons of rice/pasta everyday either. Most carbs I get are from fruit or rice, which is at least gluten free, but I don't eat rice every day either.

I love chicken and fish.

[–]BlackCraneStoic 1 point2 points  (4 children)

OP when you read this be sure to include it in your article for the community's benefit. https://www.npr.org/sections/thetwo-way/2016/09/13/493739074/50-years-ago-sugar-industry-quietly-paid-scientists-to-point-blame-at-fat

[–]warthundersfw 1 point2 points  (0 children)

The easy way to lose weight is to fuck a girl you really want to fuck. I dropped 15 pounds and had more energy than an infinity stone to work out on top of it when I found a “lock eyes from across the room” chick

[–]Martel_732_Tours 3 points4 points  (0 children)

Most diseases are related to free fatty acids, ie high fat diets. The longest lived populations in the world subsist on high carb diets. Carbs are need for healthy thyroid levels. Excess fat is stored as fat. Excess carbs are primarily stored as glycogen in muscles and organs. Carbs and protein require de novo lipogenesis in order to be converted to adipose tissue. Without adequate liver glycogen (carb/sugar) stored, cortisol and adrenaline are released. Over time = adrenal fatigue and HPTA disruption. One of the primary fuels for the testicles to function is fructose (fruit sugar). Higher fats, especially poly unsaturated fats, are estrogenic. Carbs are androgenic/anabolic. Carbs are most efficient fuel for ATP. Don't take this from me though. Read a biology text book rather than following fad diet gurus.

Once the body is broken down due to excess stress hormones will it become apparent the detrimental effects of a diet.

[–]Kyogata 1 point2 points  (1 child)

Example simple daily regime:

  1. Breakfast. Tea with soya milk or almond milk. An egg, maybe a small amount of fish. The fish will stave off hunger till lunch, no problem.

  2. Lunch. Two chicken thighs, some broccoli and salad. Avoid carrots and sweet peppers. No salad dressing, mayo or sauces at all. Use salt and pepper to perk up the taste.

  3. Dinner. If you didn't have fish in the morning, then steamed fish and vegetables. If you did have fish, then maybe a pork loin chop. Again, no sauces and lightly dust with salt and pepper.

During the day drink plenty of water, tea or coffee (with soya or almond milk etc.). Avoid all dairy products and all packaged or processed foods. Walk or cycle to work or college. When I walk to work I sometimes carry a dumbell to exercise my arms while walking. Saves going to the gym. Lift weights at home. Do yoga for overall health and a sense of well-being. Learn how to meditate and do it daily. Stop watching TV and read books. Drink a pint of water around 10pm and go to bed at 11. Sleep till 7. Get up. Rinse, repeat with some variations. Don't eat sugar, ever, or wheat products, rice, potato or other root vegetables, or substitutes for these. Use ketostix to test your level of ketosis.

I lost 32kg (70lbs) in about 6 months doing this. Looking good, and the ladies have been smiling in my direction ... no problems getting laid. They also love to hear about my diet and comment how much they admire a man who is working hard to improve himself.

[–]1cappadocianhawk 0 points1 point  (0 children)

Lost a lot of weight with Keto. Still eating very low carb and trying to keep away from the refined sugars.

I do indulge sometimes though, not with candy bars and soft drinks but with good expensive food. Important bit is not to let it get away from you, just keep it to once or twice a week and keep an eye on your macros and micros.

Oh and I don't drink alcohol either. Well, more like I drink once a year because it's a tradition among our friends, but we got down from a few bottles to a glass each so that's nice. Always keep the bigger picture in mind, what you enjoy today might hurt you tomorrow.

[–]U-94 0 points1 point  (0 children)

I need to rage with alcohol on the weekends, on vacations, etc. Other than that though, it's all chicken and veggies minus the odd cheat here and there. I agree though that processed sugars are meant to addict the public, keep them lazy and also dull human intuition.

[–]Douche_On_Mandick 0 points1 point  (3 children)

293—>230lbs. High carb, fruit, CICO. Checkmate? Keto works in a body weight scenario because it’s calories in calories out. Health wise, different story.

https://imgur.com/Qws1DLC

[–]1progressionoverload[S] 0 points1 point  (0 children)

I never had fat to lose but I lowered my % by going keto. You won't get shredded eating high carb. Health is a different topic and people choose what they want to believe, it tends to be based on belief.

Your original contention was about me saying fruit makes people fat. The only thing I said about fruit was that it has been bred specifically to be sweeter. As a result the average person is consuming more sugar.

[–]1progressionoverload[S] 0 points1 point  (1 child)

Also, mirin bro keep up the good work. Do what works for you.

[–]Douche_On_Mandick 0 points1 point  (0 children)

While I’m not shredded yet it’s definitely still happening. If you want an example of someone that gets shredded on higher carbs check out Alberto Nunez. Anyways, fruit is fine because it contains fiber as well, controlling the insulin spike that then causes the crash which makes you hungry again. But thanks man! Cheers!

[–]Izmir_Stinger 0 points1 point  (2 children)

I notice a significant drop in energy for strength training if I cut out carbs completely. I think some good carbs (complex carbs) are necessary for optimal training. I do agree with cutting out sugars completely though, it’s just waste your body shouldn’t have to bother managing.

However using Zyzz as an example is a bad idea since he was completely juiced and not everyone’s body can handle gear, including Zyzz who died from a congenital heart failure accelerated by prolonged use of gear.

[–]Cairnsian 0 points1 point  (0 children)

I experienced the same thing. Couldn't spend more than 5 minutes lifting on keto.

[–]Teestyfly 0 points1 point  (1 child)

Suggestion to those who who have failed keto or are too intimidated: Try whole30. Google it. It's a similar approach that allows some fruit and you're not counting carbs.

If all you eat are carb based things right now, you'll have a much higher percentage chance of success than trying keto straight away. Keto works, but it's ridiculously difficult to stick to, expensive, and eating out is damn near impossible unless you have the time to sit down somewhere.

[–]1progressionoverload[S] 0 points1 point  (0 children)

100% agreement. Diets are challenging and have a high fail rate. Trying something less restrictive first is a good move.

[–][deleted] 0 points1 point  (0 children)

Having low intramuscular glycogen storages is suboptimal for anaerobic athletic performance, and thus muscle gain. Ketones are burned systemically, they circulate your blood and the muscle uses it for fuel when it needs it. Intramuscular glycogen is within the musclefibers, and thus burned much faster and much more effectively than ketones

[–][deleted] 0 points1 point  (0 children)

Eat plants, and some meat, and chill

[–]dontbethatguynow 0 points1 point  (0 children)

um so don't eat fruit?

[–]Chaddeus_Rex 0 points1 point  (0 children)

Wait, but if you want to gain weight, isnt it better for a skinny guy to eat carbs and reach his calorie macros?

[–]Cmdrj-nice 0 points1 point  (0 children)

Or you can just fast and activate ketosis that way

[–]pabz_is_keww 0 points1 point  (0 children)

100% agree. Supplementing with some C8 MCT oil is super helpful combating the urge to eat carbs... I cycle so I can have some beers on the weekend.

[–]ntvirtue 0 points1 point  (6 children)

I switched to a Keto diet about two weeks ago....I dont give a shit about losing weight I did it to manage my Psoriasis....and two weeks in my psoriasis is better than its EVER been since it got bad about 5 years ago......I will be doing this diet for the rest of my life and it will be worth it to keep the psoriasis in check.

[–]SYDWAD 0 points1 point  (0 children)

HOW BOUT NEOOOOW

I love mah sugar even if i'm addicted to it, i'm a cook and without it all deserts taste like absolute trash.

I say just invest in genetic engineering and make us able to properly process it and not die from it. Genetic engineering is the best m8.

[–]Kindredvodka 0 points1 point  (0 children)

ITT: People misunderstanding simple bodily functions and contributing just eating less calories = "keto, intermittent fasting, whatever fad diet totally worked for me!"

[–]danoranika 0 points1 point  (0 children)

"I have aesthetic physique! You mirin bro!" -Zyzz RIP

[–]MalditoDiegol 0 points1 point  (0 children)

You don't build a body like that cutting carbs!

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