Single Dietary Change

[Andy Griffin]

I have determined, based in part on posts I have read here, based in part on conversations with folks already in great shape, that in order to better reach my fitness goals, I need to make some dietary changes.

I have also read that it is nearly impossible to make multiple, radical changes, and to stick with them.  So my question is, what would be the best single dietary change to make?  I'm guessing that once I make one, it will be sustainable to make another, and build success on success. 

Thank you in advance.

[pac-man]

For starters ill give ya two changes..eliminate hydrogenated oils/trans fats and any liquid sugars-soda sugary sports drinks except for strategically during/post workout.

[Montague]

What, exactly, are your goals: are you looking to build muscle, lose fat, both, etc.?

You may wish to post this question on the nutrition board.
We have some very good, knowledgeable posters over there.

I'm looking to lose weight and fat.  I should have thought about the nutrition board originally.  Thanks.

Reducing carbs - that, alone, is always very effective for me.
Even if I do nothing else like cardio or calorie restriction; very low carb intake does wonders for me insofar as fat loss.

[Princess L]

Depends on what your current diet is like.

[Andy Griffin]

Thank you all for your input.  I will ramp up my efforts on reducing the fats as well as carbs.

I have been eating a lot more fruits and vegetables lately, and I have found that the more of those I eat, the more my body wants; it has started rejecting certain things that I used to live on (I had a Big Mac last week and almost threw it up afterwards).

[pac-man]

Thank you all for your input.  I will ramp up my efforts on reducing the fats as well as carbs.

I have been eating a lot more fruits and vegetables lately, and I have found that the more of those I eat, the more my body wants; it has started rejecting certain things that I used to live on (I had a Big Mac last week and almost threw it up afterwards).

Thats the funny thing.  Once you stop consuming crappy foods your body will not want it anymore.  As you experienced, it will reject it.  Keep it up!!

[JasonH]

I've already got the sugar problem pretty much sorted - I don't take in any simple sugary products unless it's post workout. However, I do still take in too much in the way of fats.

[MM2K]

Reducing carbs - that, alone, is always very effective for me.
Even if I do nothing else like cardio or calorie restriction; very low carb intake does wonders for me insofar as fat loss.

THIS ^^^^^

I  went into ketosis earlier this week, and I must say that I am thrilled with the results. I lost a lot of that last bit of lower abdominal fat in 5 days of ketosis, and I didnt really have much to lose to begin with. When you consider how much harder it gets to lose that last bit of fat (Ive been in the single digit fat percentage range for months) , when you consider that Im not doing any cardio, and when you consider that I havnet really cut my calories much (kept my protein and upped my fats), this is absolutely amazing, and I havent even really lost any muscle while I have been in ketosis. I would seriously consider the keto diet.

[Montague]

THIS ^^^^^

I  went into ketosis earlier this week, and I must say that I am thrilled with the results. I lost a lot of that last bit of lower abdominal fat in 5 days of ketosis, and I didnt really have much to lose to begin with. When you consider how much harder it gets to lose that last bit of fat (Ive been in the single digit fat percentage range for months) , when you consider that Im not doing any cardio, and when you consider that I havnet really cut my calories much (kept my protein and upped my fats), this is absolutely amazing, and I havent even really lost any muscle while I have been in ketosis. I would seriously consider the keto diet.

I’m seriously considering trying the keto route.
I’ve never done the ultra/super-strict carb protocol, but I’m amazed at the changes I’ve seen with simple carb reduction; I can only surmise that stricter will yield even more dramatic results.

As for fats, I wholeheartedly believe that they carry a slew of benefits over carbohydrates insofar as body composition - at least for many people.
Good fats support optimal hormone levels, as well as provide other general health benefits - think omega 3’s, etc.
A lot of folks simply don’t metabolize carbs effectively enough to maintain desirable body-fat levels.


Additionally, in nature, your best (anti-catabolic) proteins present with fat: milk, eggs, meat, etc.
IMO, any of the above proteins without fat are “incomplete.”
It’s true that you need so much organic matter to grow, but the type you consume often has a profound effect on the amount and quality of your results.
The extra calories from an egg yolk benefit me a lot more than those from ice cream.

That’s why it’s so hard for me to buy into the “a calorie-is-a-calorie” argument.

[Rudee]

Steak and eggs for 5 days gets me into ketosis super fast, and allows me to hold my strength during workouts.   

[Montague]

Steak and eggs for 5 days gets me into ketosis super fast, and allows me to hold my strength during workouts.   

That's old-school, man - very popular with the Venice Beach bodybuilders back in the sixties.
Guys would avoid carbs, but eat steak & eggs several times per day, eat tuna in oil right out of the can, and mix their protein powders with raw eggs & heavy cream...and they leaned out on that!

How long were you on the keto diet, and how were your energy levels?

[garebear]

High fructose corn syrup.

This is a pretty big change, as it's found in almost every junk food known to man.

You should still eat it once in a while just so you don't go nuts.

Sugar should be number two.

[MM2K]

I’m seriously considering trying the keto route.
I’ve never done the ultra/super-strict carb protocol, but I’m amazed at the changes I’ve seen with simple carb reduction; I can only surmise that stricter will yield even more dramatic results.

As for fats, I wholeheartedly believe that they carry a slew of benefits over carbohydrates insofar as body composition - at least for many people.
Good fats support optimal hormone levels, as well as provide other general health benefits - think omega 3’s, etc.
A lot of folks simply don’t metabolize carbs effectively enough to maintain desirable body-fat levels.


Additionally, in nature, your best (anti-catabolic) proteins present with fat: milk, eggs, meat, etc.
IMO, any of the above proteins without fat are “incomplete.”
It’s true that you need so much organic matter to grow, but the type you consume often has a profound effect on the amount and quality of your results.
The extra calories from an egg yolk benefit me a lot more than those from ice cream.

That’s why it’s so hard for me to buy into the “a calorie-is-a-calorie” argument.

Another thing Im amazed at is my elevated hormone levels. Im 31, and I havent felt this young in a while! ZMA doesnt hurt either, but the fats in the absence of carbs is really causing me to feel some testosterone. What's kind of fucked up is that it has increased my potential for aggression. Now, I have no desire to go around picking fights or anything. Im generally a very nice guy, but I really feel like if someone rubs me the wrong way or says something disrespectful, or if I feel like I am being persecuted in the least bit way, that I will explode.

[Andy Griffin]

High fructose corn syrup.

This is a pretty big change, as it's found in almost every junk food known to man.

You should still eat it once in a while just so you don't go nuts.

Sugar should be number two.

Sounds like a solid strategy.

Again, thank you to everyone who has responded.  I really appreciate all the info.  I actually read something interesting once that I've also been thinking about.  I can't remember the person's name who said it, but he said, "If it didn't exist a thousand years ago, don't eat it."  Food for thought, I guess.

[Butterbean]

Sounds like a solid strategy.

Again, thank you to everyone who has responded.  I really appreciate all the info.  I actually read something interesting once that I've also been thinking about.  I can't remember the person's name who said it, but he said, "If it didn't exist a thousand years ago, don't eat it."  Food for thought, I guess.

Is that the Paleo Diet?  A guy I know has lost about 33 pounds on that.

[Andy Griffin]

Is that the Paleo Diet?  A guy I know has lost about 33 pounds on that.

It could be.  I read in one of the fitness mags I get, one of those side articles. 

[Montague]

I can't find the article I want, but here is another that highlights the carb aspect of the "Caveman Diet" by Charles Poliquin:

source: http://www.t-nation.com/article/bodybuilding/more_poliquin_top_tips

8. Caveman Carbs

One thing people have to distinguish between is neo-carbs vs. paleo-carbs. With paleo carbs the simple rule is: Were they available to a caveman? Would he have access to grapes and raspberries? Yes. Bagels and pasta? No. Usually, people who are gifted for hypertrophy are gifted for carb intake as well. They can eat a boatload of neo-carbs and feel fine. Also, if you're white, f**k it. You've got to come from a region where there was a lot of agriculture for a long time to be able to handle neo-carbs. If you're from German or Norwegian extraction and come from a line of meat eaters and hunters, then neo-carbs are not for you.

[Andy Griffin]

I can't find the article I want, but here is another that highlights the carb aspect of the "Caveman Diet" by Charles Poliquin:

source: http://www.t-nation.com/article/bodybuilding/more_poliquin_top_tips

Sounds interesting.  I'm willing to be that the person whose words I read was basing his comments on this article or a similar source.

[Rudee]

That's old-school, man - very popular with the Venice Beach bodybuilders back in the sixties.
Guys would avoid carbs, but eat steak & eggs several times per day, eat tuna in oil right out of the can, and mix their protein powders with raw eggs & heavy cream...and they leaned out on that!

How long were you on the keto diet, and how were your energy levels?

I've been on keto as long as 5 weeks.   Steak and eggs is only the first 5-6 days or until the keto sticks shows a deep level of ketosis (dark purple reading) I then back off the meat a bit and substitute in salmon and chicken and eggs. (leaner proteins)  I still try to have meat at least once a day though on keto.    Energy levels are adequate as long as I keep my workouts to 45 minutes or less.  

I found that my body responds far better to protein via solid foods (steak, chicken, fish, etc) as opposed to liquid proteins (protein drinks).   I find the thermogenic effects from eating solid foods can't be beat, so I don't consume protein shakes at all any more.   Just good old fashioned real food from the grocery store is all I need to get myself into single digit-bodyfat levels.  That and a good workout routine.

[Montague]

I've been on keto as long as 5 weeks.   Steak and eggs is only the first 5-6 days or until the keto sticks shows a deep level of ketosis (dark purple reading) I then back off the meat a bit and substitute in salmon and chicken and eggs. (leaner proteins)  I still try to have meat at least once a day though on keto.    Energy levels are adequate as long as I keep my workouts to 45 minutes or less. 

How about cognition?
That is a concern of mine; I did strict "ZERO" carbs for two days & couldn't think for shit.
I've heard that many folks who experience the mental & physical lethargy only have it for the first few days.
Unfortunately, I could not afford at that time to find out if I am one of those who will overcome it.

[Rudee]

How about cognition?
That is a concern of mine; I did strict "ZERO" carbs for two days & couldn't think for shit.
I've heard that many folks who experience the mental & physical lethargy only have it for the first few days.
Unfortunately, I could not afford at that time to find out if I am one of those who will overcome it.

Initially, cognitive function is impaired a bit.  After the first 10 days of low carbs your body (and brain) should make a "shift" and you should find the negative aspects easier to deal with.  I also have plenty of healthy fats.  Omega 3-6-9 supplementation throughout.   I also experimented with various forms of cardio while on low carb.  As long as my daily caloric intake doesn't get too low I can get good benefit from doing 30-40 minutes of low intensity cardio, 3 times a week.   When first starting low carb, I will do high intensity cardio (intervals) to help get into ketosis quickly as possible.  As you know, higher intensity cardio is fueled by glucose, and low intensity cardio is fueled by fat.   Doing high intensity cardio when in full ketosis is a definite NO NO. 

[Montague]

Initially, cognitive function is impaired a bit.  After the first 10 days of low carbs your body (and brain) should make a "shift" and you should find the negative aspects easier to deal with.  I also have plenty of healthy fats.  Omega 3-6-9 supplementation throughout. 

Gotcha.
Thanks!

[Rudee]

Gotcha.
Thanks!

And you're spot on in your views regarding the “a calorie-is-a-calorie” argument.   It's not the same, and it's the hormonal state of your body which ultimately determines what truly takes place when different foods of the same caloric value are eaten.   That's another subject altogether though.  

[Montague]

And you're spot on in your views regarding the “a calorie-is-a-calorie” argument.   It's not the same, and the hormonal state of your body determines what truly takes place when different foods of the same caloric value are eaten.   That's another subject altogether though. 

Yes, but hardly worth discussing with some posters here.

Sex hormones are lipid-soluble, cholesterol derivatives, yadda…yadda…

All you need is Kit-Kat ice cream!
 

[Rudee]

Yes, but hardly worth discussing with some posters here.

Sex hormones are lipid-soluble, cholesterol derivatives, yadda…yadda…

All you need is Kit-Kat ice cream!
 

C'mon, get it right Montague... Snickers ice cream is all you need!  It's packed with peanuts bro!