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When i had a 2 year period after stopping smoking i pissed around with fad diets. In the long term none of them have the robust evidence basis that a healthy calorie sensible diet and exercise delivers. After diets people regain weight. It needs a healthy eating plan.
As emp hasnt responded to any of this advice i can only think hes quit or become ketoacidotic!!! Lets hope not
For what it’s worth, I find this guy to be a very reasoned and well researched source for matters nutritional:
https://twitter.com/MartinNutrition
Follow up long term of LCHF. Like all diets it doesnt appear to maintain healthy weight in the majority of people in the long term.
https://www.ncbi.nlm.nih.gov/pubmed/31916212
Most variations of the LCHF diet actually emphasize protein intake from what I have seen.
Fundamentally, the LCHF meals offered through www.dietdoctor.com are reasonable and trustworthy plans. Their information is solid IMHO.
My daily macros are (roughly, from memory)
150g protein
80-90g fat
20g carb
<takes ribeye out of fridge>
Or sometimes a ham omlette
At the extreme end of keto, that's 100% of your carb allowance for the day. As I just found out.
I don't worry about protein particularly, it's pretty consistent for both high and low fat diets generally from what I understand.
The lower fat your diet, the higher carb and vice versa.
You want to manage your weight - keep stimulating your metabolism. Keep it firing. When you miss meals your body goes into storage mode - your next calorie intake is more likely to have more of it converted into fat reserves, ready for the next starvation period.
Eat three good meals a day of proper food. Don't eat refined processed stuff. Drink plenty of water, don't shy away from fats and avoid too much sugar. It's simple, as people keep saying.
This is the keystone of eating properly, all the other diet stuff is fluff and marketing.
The proof is right in front of us in our recent history. I'm 50 and at school there were hardly any fat kids. Go back another generation and obesity was not a significant societal problem.
in the 70s and 80s there was hardly any fast food about. Even less if any in the 60s. There wasn't a great deal of processed food or frozen ready meals etc. Most food was cooked from fresh. People moved around more. I could name the 2 fatties in my school year, even now. Everyone else was lean and fit.
What we hear today from all over the place are a myriad of excuses as to why people can't lose weight - oh, it's genetic, I've got a slow metabolism, I've got a "glandular" problem. For the massive majority of people, none of this applies IMO. If it did, we'd always have had lots of overweight people through the generations.
Eat properly (problem is so many people don't know what that means), move around. Weight sorted.