https://twitter.com/hormonedietdoc

There is also a book called The Galveston Diet (written by a gyn in Galveston whose name I can't remember right now. Mary Claire something, I think). She's a good resource, too.

Nope.

RightWingConspirator said:

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Anecdotal, I realize, but I've been eating high fat and protein now for almost 18 years. I'm 6'1 and 185 lbs. I lift four nights per week and do fairly heavy weight - I typically rep 340 on dead lifts, my bench is about 275. I'm decently strong. Kidneys and liver all function flawlessly and my blood pressure is typically around 105/75 or thereabouts. I started eating this way because I'm a type 1 diabetic and have been since I was 11 years old. My highest A1C in the last 18 years was a 5.3 and happened only once. For the last 8 years it has averaged between 4.5 - 4.7.

Didn't post to brag (my lifts are not worthy of admiration), but more wanted to provide my experience eating this way as I have more time under this way of eating than most. I'm now almost 51 years old and have no diabetes damage whatsoever. I can only recommend this diet based on my experience. Best of luck with whatever you decide.

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You know you are different, right?

Solid bench but you need to get that deadlift up

Cut me a little bit of slack… I lift 340 in sets of five. That's not a 1RM.

RightWingConspirator said:

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Cut me a little bit of slack… I lift 340 in sets of five. That's not a 1RM.

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i assumed as much at that weight.

(I'm just jacking around! Those are solid lifts!)

Ouch!

SARATOGA said:

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(see commercial above).........my response to that commercial is "no, no you are choosing type 2 diabetes with your carb and processed food diet over-eating leading to obesity, and considering you're obese you aren't managing it well !"

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Let me help you here.

Your heart is in the right place Saratoga, but damn man, you really power-chugged the koolaid on that carb thing.

(This, admittedly, is a more detailed and difficult question about the development of type II diabetes, but if one got morbidly obese eating 10,000 calories a day of steak, then they would absolutely be at risk of developing type 2).

SARATOGA said:

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I'm not saying that is impossible, but extremely unlikely. That is why people do no/carb or keto or carnivore, its is very hard to overeat to obesity when eating only satiating foods like protein and animal fats.

It is easy to overeat when carbs are involved. Protein and Fat make you full and turn off the desire to eat (yes it is still possible to overeat, but not likely in the long term). But carbs just make you hungry for more, and in fact most processed foods are designed to block chemical receptors for satiety, making you want (and have to buy) even more. This is why one can down an entire box of cheezits or cinnamon toast crunch and not feel full.

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Maybe I'm just built differently, but I've never had this problem. I get plenty full from eating carbs. Although I don't eat huge amounts of carbs regularly, they are a staple of my diet. I don't know how people get through intense weight workouts when eating little to no carbs. I've had days where my carb intake was low and then trying to get through a heavy squat / leg workout. It's tough and very noticeable. There is a reason most athletes eat plenty of carbs.

I do agree that if you are not very active then you don't need a lot of carbs, but that's a different issue (not being active).

SARATOGA said:

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I'm not saying that is impossible, but extremely unlikely. That is why people do no/carb or keto or carnivore, its is very hard to overeat to obesity when eating only satiating foods like protein and animal fats.

It is easy to overeat when carbs are involved. Protein and Fat make you full and turn off the desire to eat (yes it is still possible to overeat, but not likely in the long term). But carbs just make you hungry for more, and in fact most processed foods are designed to block chemical receptors for satiety, making you want (and have to buy) even more. This is why one can down an entire box of cheezits or cinnamon toast crunch and not feel full.

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Now this, I agree with!

Its not that carbs are inherently bad. They aren't. (and for me, they are vital for my athletic performance). But as you say, they can be over-eaten easily.

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I'm not saying that is impossible, but extremely unlikely. That is why people do no/carb or keto or carnivore, its is very hard to overeat to obesity when eating only satiating foods like protein and animal fats.

It is easy to overeat when carbs are involved. Protein and Fat make you full and turn off the desire to eat (yes it is still possible to overeat, but not likely in the long term). But carbs just make you hungry for more, and in fact most processed foods are designed to block chemical receptors for satiety, making you want (and have to buy) even more. This is why one can down an entire box of cheezits or cinnamon toast crunch and not feel full.

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I don't know how people get through intense weight workouts when eating little to no carbs. I've had days where my carb intake was low and then trying to get through a heavy squat / leg workout. It's tough and very noticeable. There is a reason most athletes eat plenty of carbs.

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This. Man...a few weeks ago, I had a heavy squat/Deadlift day and I hadn't eaten enough carbs for two days....I felt like absolute garbage and all my lifts suffered. This is true for most people.

I think the distinction is it's easy to over eat PROCESSED foods.

There are plenty of studies on this - I think the delta in one study was something like 500 calories per day extra consumed by subjects eating processed foods vs those who were not. I could be off on that number, but the point is, it was significant.

Now, many processed foods are nothing but carbs and carbs + fat (go try to find a high protein processed food - it's not easy unless you are specifically going for something like Quest chips or protein bars).

However, there are plenty of non-processed foods that have been demonized by this "carbs are bad" stance. My BF and I have this argument over potatoes ALL the time (potatoes aren't even that high in carbs compared to something like pasta).

Also, there can be a place for even (gasp) processed carbs for those of us who don't have a problem with overeating and who exercise.

Also, if you are truly trying to lose weight and build muscle, it is easy to overeat fat (which is why I really don't like the "eat all you want but avoid carbs" diet. Not all fats are created equal, and when you consume a lot of fatty protein, you probably aren't actually consuming enough protein.

After almost 3 years of tracking, I know that it's very hard to hit my protein goal and stay under total calories if I'm eating sausage, bacon, high fat beef, etc. It's also really easy to overeat butter, oil, and fatty dairy. IMO, restaurants use WAY more fat than necessary to prepare food (which is why restaurant food is so high in calories). Fat can also be hard to measure and track accurately.

Bottom line is, I don't think keto/no-carb diets are a good long-term solution, especially for women. As much as people hate to hear it, you have to know your BMR and keep track of total calories consumed (even if you give yourself a window and/or track loosely) in order to keep the weight off long-term. Once you understand what your caloric needs "look like" in terms of the amount of food you consume in a day, you don't even really have to track. I don't have to weigh and log every bite I eat to know that I've hit my calorie and macro targets.

IF you do this with even a decent amount of regularity, you can and will be able to eat whatever foods you want (just not in unlimited quantities).

I think that is an important distinction.

In all honesty, in my mind I have almost gotten to where when I hear "carbs" talked about in a negative connotation, I assume it's talking about junk food and processed stuff.

I focus on eating protein and still eat rice, potatoes, etc. with most meals and don't even think twice about it. I usually try to make that the last thing I put on my plate and the portion control kind of takes care of itself.

TXTransplant said:

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I think the distinction is it's easy to over eat PROCESSED foods.

There are plenty of studies on this - I think the delta in one study was something like 500 calories per day extra consumed by subjects eating processed foods vs those who were not. I could be off on that number, but the point is, it was significant.

Now, many processed foods are nothing but carbs and carbs + fat (go try to find a high protein processed food - it's not easy unless you are specifically going for something like Quest chips or protein bars).

However, there are plenty of non-processed foods that have been demonized by this "carbs are bad" stance. My BF and I have this argument over potatoes ALL the time (potatoes aren't even that high in carbs compared to something like pasta).

Also, there can be a place for even (gasp) processed carbs for those of us who don't have a problem with overeating and who exercise.

Also, if you are truly trying to lose weight and build muscle, it is easy to overeat fat (which is why I really don't like the "eat all you want but avoid carbs" diet. Not all fats are created equal, and when you consume a lot of fatty protein, you probably aren't actually consuming enough protein.

After almost 3 years of tracking, I know that it's very hard to hit my protein goal and stay under total calories if I'm eating sausage, bacon, high fat beef, etc. It's also really easy to overeat butter, oil, and fatty dairy. IMO, restaurants use WAY more fat than necessary to prepare food (which is why restaurant food is so high in calories). Fat can also be hard to measure and track accurately.

Bottom line is, I don't think keto/no-carb diets are a good long-term solution, especially for women. As much as people hate to hear it, you have to know your BMR and keep track of total calories consumed (even if you give yourself a window and/or track loosely) in order to keep the weight off long-term. Once you understand what your caloric needs "look like" in terms of the amount of food you consume in a day, you don't even really have to track. I don't have to weigh and log every bite I eat to know that I've hit my calorie and macro targets.

IF you do this with even a decent amount of regularity, you can and will be able to eat whatever foods you want (just not in unlimited quantities).

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I was too excited to agree with Saratoga on something, that I didn't bother with this distinction. (He is slowly realizing its not carbs but simply the AMOUNT of calories and over-eating...so I took that as a win).

But yes, absolutely. Its processed foods that are VERY easy to over-eat. And heck yeah they have a spot! If you are heaving lifting and eat a chocolate chip cookie or sour candy or something during the work out, it feels awesome.

I fully agree with you on the bad rap that "healthy" carbs have gotten. Potatoes, white/brown rice, sweet potatoes, oats, barley, etc. all great and nutritious stuff when eaten in the right amount.

Also, yup, I VERY much agree with having to watch fat more than anything. That's the sleeper calorie right there because you don't know you are eating it for the reasons you stated. Its not that the are inherently bad, they aren't, but they are hard to track unless you are preparing every meal yourself plus each gram comes with 9 calories, over double what a carb and a protein gram comes out as. I'm definitely not saying go for a "low fat" diet. Just be knowledgeable about where all your calories are coming from.

And once again, your second paragraph is truth. Yes, its alot of work up front, but if one does it, they will be equipped to handle nutrition for the long haul.

Totally agree that fat is "hidden calories", especially if you aren't preparing your own meals and eat out a lot. And as you noted, it's double the calories per g. The idea that fat is good for you in unlimited amounts as long as you don't eat carbs is nonsense.

When I look at the nutrition info for the restaurants that post it, I'm always blown away by the amount of calories, and I know it's from excess fat. And it's just not necessary. You can make things taste good with a lot less fat.

Also, if we are talking processed foods, another gripe I have in general is people want to point at carbs/snack foods as processed (and many of them are), but fail to recognize that sausage, bacon, lunch meat, and even cheese and milk are all "processed" foods. Actually, most everything we eat is processed in some way, just so it's in an acceptable form for purchase at the grocery.

The willful ignorance combined with manipulative marketing associated with food makes me crazy. Don't get me started on "organic".

And since it's ok to humble brag here, despite feeling very low energy, I did 4 1/2 unassisted pull-ups at the gym today (new PR). And someone left out the bar with 50 lbs on it, so I took that as a hint to do three sets of deadlifts since some gal was farting around in the Smith machine that I normally use.

TXTransplant said:

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Totally agree that fat is "hidden calories", especially if you aren't preparing your own meals and eat out a lot. And as you noted, it's double the calories per g. The idea that fat is good for you in unlimited amounts as long as you don't eat carbs is nonsense.

When I look at the nutrition info for the restaurants that post it, I'm always blown away by the amount of calories, and I know it's from excess fat. And it's just not necessary. You can make things taste good with a lot less fat.

Also, if we are talking processed foods, another gripe I have in general is people want to point at carbs/snack foods as processed (and many of them are), but fail to recognize that sausage, bacon, lunch meat, and even cheese and milk are all "processed" foods. Actually, most everything we eat is processed in some way, just so it's in an acceptable form for purchase at the grocery.

The willful ignorance combined with manipulative marketing associated with food makes me crazy. Don't get me started on "organic".

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Ive been told in no uncertain terms that eating all the bacon I can stuff in my face in a day is better than a balanced diet with some fruit. It may have been this thread or the other. How can anyone possible think this is the right way to go? Its beyond me.

Restaurants really do over fat stuff. I really don't even know how they are able to cram that much fat in their food. I cook at home and am not shy about using butter, olive oil, etc. and still can't get to that kind of calorie count. As we know, fat is also necessary for overall health.

Processed = Prepackaged without refrigeration (it seems).

And its definitely marketing! Man, that industry has really done a number on nutrition. All the marketing jargon has made a relatively simply analysis really hard for anyone that doesn't deep dive into all this.

Lets talk about organic!

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And since it's ok to humble brag here, despite feeling very low energy, I did 4 1/2 unassisted pull-ups at the gym today (new PR). And someone left out the bar with 50 lbs on it, so I took that as a hint to do three sets of deadlifts since some gal was farting around in the Smith machine that I normally use.

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Woah! That pull up is pretty impressive. Most women have a very difficult time with that exercise. To pull off 4 and 1/2 definitely shows some dedication to what you are doing.

Deadlifts are pretty awesome feeling when done right! You typically use a smith machine for that? Goodness I hope not!

A little language NSFW. The "Bros" have their thoughts on the Smith Machine.

No Smith machine for dead lifts. I was going to use it to do split squats. I don't usually do dead lifts unless I'm with my trainer. But since the bar was out and it had my necessary weight on it, I figured it was a sign.

Dom is the ****ing man. The quality of his videos has been consistently high for so long

TXTransplant said:

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No Smith machine for dead lifts. I was going to use it to do split squats. I don't usually do dead lifts unless I'm with my trainer. But since the bar was out and it had my necessary weight on it, I figured it was a sign.

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Good deal! Im sure you deadlifted just fine without your trainer there.

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Dom is the ****ing man. The quality of his videos has been consistently high for so long

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It is pretty amazing the consistency of the guy over like...a decade.

His best content is when its actually good gym advice wrapped in that ridiculous bro delivery (but it really is actually good advice...like the Smith Machine).

All I know for sure is anything on this thread is infinitely better than injecting yourself with semaglutides.

The reality is, people taking those drugs NEED to be on a high protein diet, and probably also lifting weights. When you starve your body, it doesn't distinguish between using fat and muscle to make up the energy deficit. But a lot of people aren't getting that kind of nutritional support with their prescription.

And for many people (esp women) all they care about is losing weight/the number on the scale. I have a friend who has been taking it and she's lost so much muscle mass because she eats so little. But she's terrified of being obese again. She has no desire to try any manage her eating without the drug (in fact, she's convinced herself that she can't). She plans to just take the drug for the rest of her life.

Well said. I know several people who are taking that stuff and I hope they don't regret it later.

Why do you have such a big fear about those drugs? I don't know anything one way or another (I'm an accountant not a medical expert), but I'm curious about those that seem to be against it. Is it because it seems too good to be true?

Wait, what drugs are we talking about? The ozyimpic (sp) stuff?

Nom de Plume said:

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I'm genuinely concerned about the rampant use of those drugs. In 10, 20, etc. years we're going to find out the true cost. People are not getting (or following) proper dietary recommendations before they start injecting, and without a change they will do just as your friend: become even more a slave to big pharma.

My wife visited her GYN recently that told her she believes up to 70% of her patients are on some form. That is absolutely nuts. But look no further than TexAgs to see it touted as a miracle drug. Folks, its scary.

Keto, low carb, carnivore, etc. when done properly will absolutely reverse T2 diabetes. And quickly.

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ANY diet or medication that reduces body fat % will go a long way to helping people live a healthier life. Even a well-structured high-carb diet can absolutely reverse T2DM.

The drugs are not perfect, but they are the best tool we've discovered so far outside of diet and activity to help people get to their goal. And yes, anyone taking the drug should have an experienced medical provider who understands how the drug only plays a role in the overall program of losing body fat and hopefully gaining muscle.

There are many who are abusing it without proper guidance. But it's no different than NUMEROUS guys who jump on testosterone without optimizing other parts of their lifestyle at the same time.