gregw
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Posts: 7 
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Post by gregw on Nov 6, 2016 9:56:24 GMT -7
Weight loss can be a dreaded topic for many. However with a well tuned diet one can feel no more hungry or lethargic than they would not on a diet. I've been dieting for 3 weeks now and I've never maintained such a healthy veggie filled diet. Using a calorie logging app, I've been carefully selecting high volume low cal choices which often turn out to be salads, raw veggies, and lean proteins. I've also laid off the brewskis which leaves me feeling healthier. Overall I feel satiated all day with significantly less imflammation and my eczema has also mostly entirely disappeared. Below are a few items I've found to be very helpful as low calorie tasty snacks.
-Trader Joes Kale Spinach dip - 30 calories per 2 tbsp - put it on carrots, celery, zucchini, crisp bread, as mayo on sandwiches etc.
-Kim chi - Korean spicy cabbage - with an acquired taste it's incredibly dilicious! -8 calories per ounce. Great for filling the belly and the spice helps with the feeling of satiation. No day is complete without it!
-Trader Joes Crisp Bread- A low GI hearty whole grain / nut, seed crisp bread. With all the fiber and health fats it's a quick snack that holds me over for a while. It's also a great bread replacement
- Grass fed plain whole milk yogurt - 180 calories per cup - throw some wild blueberries in there for a filling and tasty 200 cal breakfast - the fat profile of grass fed dairy has a high concentration of omega 3s compared to conventional grain fed dairy - the healthy fats help hold me over to snack time (celery with Kale spinach dip) compared to low or no fat yogurts
-zucchini - often overlooked as a raw eating veggie but it's mild flavor and low calorie content make it excellent as a snack with minimal dip
I hope this helps get some new food ideas out there! I'd be great to hear other suggestions that people post as replies!
-Greg
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Post by korduroy on Nov 7, 2016 7:58:22 GMT -7
Interesting Greg. Do you notice a change in your performance levels (strength/endurance)?
I have always been intrigued by the vegan superclimbers (steph davis) who are strict vegans and have minimal caloric intake and their abilities to perform at such a high level.
Im in more of the opposite camp, however. I NEED the calories. If I don’t keep my caloric intake up into the 2-3k/day range, I lose weight very quickly (I currently weigh about 145). I eat A LOT of vegetables (raw and cooked), and try to do meat only 2-3x a week (purchased from the local farm when my budget can handle it).
Do you think those in my camp should even consider a diet? Im not suggesting eating unhealthy foods, but just caloric intake.
Also, I too have cut down on beers. I drink a glass of wine with dinner now, and leave only Saturday nights for beer drinking (two or three only).
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gregw
New Member
Posts: 7
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Post by gregw on Nov 8, 2016 13:32:14 GMT -7
I haven't experienced loss in strength nor endurance. In fact it has been the opposite because I've continued training. I am stronger than ever at the age of 30 (started climbing at age 22). Before a training session I eat ~200 calories in high carb snacks (bananas or granola bars) to help fuel the workout. Following a workout I eat about 10g protein and 40g carbs to replenish muscles.
Before starting the diet, I also felt like I would NEED the calories. It turned out not to be true. I had been eating 2-3k+ calories for years. My diet has me eating about 1680 calories per day to loose 2 lbs per week. My body adapted seemingly instantly. I am no more hungry now than I was before starting the weight loss.
If you're trying to increase climbing performance and dieting doesn't ruin the fun of climbing, why not loose some weight for your performance phase? The benefits are profound and the diet can be analogous to a light healthful fast. Fasting has many healthful benefits. People who practice caloric restriction for most of their lives slow the rate at which their body ages. That being said, if it sucks the fun out of climbing or life to loose weight, to heck with it.
Unfortunately the liver converts alcohol to sugar... That being said, I've been enjoying wine over beer during the week because it feels healthier. After drinking beer, I can feel the resulting inflammation in my sinuses as becoming slightly stuffy which doesn't happen with wine. Even more recently I have been enjoying home made bloody marys. So good!
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Post by joecoov on Nov 17, 2016 8:43:57 GMT -7
I haven't experienced loss in strength nor endurance. In fact it has been the opposite because I've continued training. I am stronger than ever at the age of 30 (started climbing at age 22). Before a training session I eat ~200 calories in high carb snacks (bananas or granola bars) to help fuel the workout. Following a workout I eat about 10g protein and 40g carbs to replenish muscles. Before starting the diet, I also felt like I would NEED the calories. It turned out not to be true. I had been eating 2-3k+ calories for years. My diet has me eating about 1680 calories per day to loose 2 lbs per week. My body adapted seemingly instantly. I am no more hungry now than I was before starting the weight loss. If you're trying to increase climbing performance and dieting doesn't ruin the fun of climbing, why not loose some weight for your performance phase? The benefits are profound and the diet can be analogous to a light healthful fast. Fasting has many healthful benefits. People who practice caloric restriction for most of their lives slow the rate at which their body ages. That being said, if it sucks the fun out of climbing or life to loose weight, to heck with it. Unfortunately the liver converts alcohol to sugar... That being said, I've been enjoying wine over beer during the week because it feels healthier. After drinking beer, I can feel the resulting inflammation in my sinuses as becoming slightly stuffy which doesn't happen with wine. Even more recently I have been enjoying home made bloody marys. So good! Hey Greg, The studies on intermediate fasting and periodic fasting are still in their infancy. However, the few human studies show a similar dropout rate from studies that just do calorie restriction daily (or what we call "dieting") (1). Perhaps this is why people don't follow it? Just so you know, your statement "the liver coverts alcohol to sugar" is not accurate to what occurs with alcohol metabolism. The end result of alcohol metabolism is Acetate, inhibition of the TCA cycle, Hyperlipidemia due to fatty acid build up from the aforementioned inhibition of the TCA cycle, and hypoglycemia. Look up any nutrition textbook on alcohol metabolism and fatty liver. I would post what mine showed, but for some reason it won't allow me to. 1. www.sciencedirect.com/science/article/pii/S1568163716302513 |
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Post by scojo on Nov 17, 2016 11:11:51 GMT -7
Hi Joe,
I don't want to deride the topic too much, but can you expand on what happens with alcohol metabolism a bit? Does inhibition of the TCA cycle mean our bodies have a harder time burning glucose? Does the extra fatty stuff in our blood necessarily lead to storing extra fat?
Anecdotally, I find that when I drink alcohol after training, it messes with my recovery (even sometimes with only 1 or 2 beers). The worst result is that sometimes I feel achy the next day if I overdid it.
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Post by joecoov on Nov 18, 2016 9:01:26 GMT -7
Hi Joe, I don't want to deride the topic too much, but can you expand on what happens with alcohol metabolism a bit? Does inhibition of the TCA cycle mean our bodies have a harder time burning glucose? Does the extra fatty stuff in our blood necessarily lead to storing extra fat? Anecdotally, I find that when I drink alcohol after training, it messes with my recovery (even sometimes with only 1 or 2 beers). The worst result is that sometimes I feel achy the next day if I overdid it. Hey Scojo, The breakdown of alcohol is very complicated but here is my best try at explaining it: Liver alcohol dehydrogenase is the major enzyme system for metabolizing alcohol; this requires the cofactor NAD+ and the products produced are acetaldehyde and reduced NAD (NADH). The acetaldehyde is further oxidized to acetate, the same final metabolite produced from other nutrients (carb/fat/pro). Important reactions inhibited because of this decreased NAD+/NADH redox ratio are: 1. Glycolysis (breakdown of glucose to pyruvate and energy) 2. Citric acid cycle (ketogenesis favored) 3. Pyruvate dehydrogenase 4. Fatty acid oxidation (breakdown of fats) 5. Gluconeogenesis A normal non-alcoholic may not see too many issues unless they consume a large amount at once. But diabetics are warned that hypoglycemia can occur for up to 24hrs after drinking (1). As far as if the calories end up being stored as fat, it is hard to say. Interestingly, there is a study that examined giving patients the same amount of calories, but gave one group 50% from carbs, and another 50% from alcohol. It found that the patients with the alcohol exhibited a decline in body weight versus the carb group (2). As far as not feeling great the next day, alcohol in high doses (1gm) inhibits REM Sleep (3). It has also been reported that even if moderate alcohol was consumed 6 hours before bedtime (happy hour?), sleep efficiency, total sleep time, stage 1, and REM sleep were reduced (4). So I imagine that may be responsible for you not feeling great the next day. Most of the effects of alcohol are caused by damage to cells and increased free radicals which take long periods of time to see the end effects (e.g. cancer, liver disease). Hope that makes sense. -Joe 1. www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/alcohol.html?referrer=https://www.google.com/2. pubs.niaaa.nih.gov/publications/arh27-3/220-231.htm3. link.springer.com/chapter/10.3920/978-90-8686-763-9_234. www.ncbi.nlm.nih.gov/pubmed/8959467 |
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Post by daustin on Nov 18, 2016 10:14:00 GMT -7
As far as if the calories end up being stored as fat, it is hard to say. Interestingly, there is a study that examined giving patients the same amount of calories, but gave one group 50% from carbs, and another 50% from alcohol. It found that the patients with the alcohol exhibited a decline in body weight versus the carb group (2). This is extremely my shit |
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Post by joev9 on Nov 18, 2016 12:15:17 GMT -7
Wow, google tells me that one "standard" drink (12 oz beer, 5 oz wine, 1.5 oz hard liquor) contains 14 grams of alchohol! |
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Post by joecoov on Nov 18, 2016 13:37:44 GMT -7
Wow, google tells me that one "standard" drink (12 oz beer, 5 oz wine, 1.5 oz hard liquor) contains 14 grams of alchohol! Haha, good catch. I think I made a mistake and it should have read 1gm/kg of body weight. |
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Post by joecoov on Nov 18, 2016 13:38:19 GMT -7
As far as if the calories end up being stored as fat, it is hard to say. Interestingly, there is a study that examined giving patients the same amount of calories, but gave one group 50% from carbs, and another 50% from alcohol. It found that the patients with the alcohol exhibited a decline in body weight versus the carb group (2). This is extremely my shit Haha, I can't tell if that is a good or bad response lol. |
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Post by joev9 on Nov 18, 2016 14:08:59 GMT -7
Wow, google tells me that one "standard" drink (12 oz beer, 5 oz wine, 1.5 oz hard liquor) contains 14 grams of alchohol! Haha, good catch. I think I made a mistake and it should have read 1gm/kg of body weight. Whew, that is much more favorable. |
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Post by iclimb2improve on Nov 27, 2016 12:03:07 GMT -7
This isn't a food, but I've found drinking water when hungry has helped combat that uncomfortable feeling in the stomach indicating hunger. I'm not sure if other people on here have had that experience, but it's seemed to work well for me.
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